2 . Do you love outdoor challenges? And there are a bunch of really awesome hiking challenges out there now that will not only inspire you to get outside more and push yourself physically- but also provide you access to an awesome community of hikers and often-times hiking groups focusing on the same challenges.

1. THE 52 HIKE CHALLENGE

The goal of the 52 Hike Challenge is to get you outside moving every week for an entire year. The difficulty and length is entirely up to you. but the point is to get out and to get moving! Register online now and the resources on their website allow you to track your journey as you complete each weekly hike and earn completion badges as you go.

2. WE HIKE TO HEAL

We Hike to Heal is a month-long women's empowerment and wellness campaign that organizes group hikes all over the world on the last Saturday of March. The organization's mission is to encourage women all over the world to tap into the healing and empowering influences within themselves and the Great Outdoors. You can join the movement for free in the link above and find free group hikes that will be happening all over the world.

3. CURE-SEARCH ULTIMATE HIKE

This event is put on by CureSearch on February 4th every year, a non-profit organization dedicated to finding a cure and a way to raise money for children s cancer. To join this event that supports an incredible cause, you attend an informational session, register and get your own online fund-raising page and raise money to support your trek for children's cancer research.

4. THE 365 MILE CHALLENGE

This challenge is great because it is so simple. The goal is to get outside every day and walk a mile. This challenge focuses on small efforts that, over time, have big results and focuses on, creating healthy habits to benefit your mind, body, and soul. To join all you have to do is register , join the Face book group, and start moving.

1. Which of the hiking challenges is specially intended for women?

A．We Hike to Heal	B．The 52 Hike Challenge.
C．Cure-search Ultimate Hike.	D．The 365 Mile Challenge.

2. What do all the challenges have in common?

A．Money-raising.	B．Badge-earning.
C．Internet-related.	D．Gender-based.

3. How many challenges could you attend if you hope to work out regularly?

A．Only one.	B．Four.
C．Three.	D．Two.

3 . Every person has time for exercise. The way is to take steps to include exercise convenient for your lifestyle. After I started getting into a habit of exercising, I was surprised by how much I could get done in a day, both physically and mentally. You can make exercise a part of your daily lifestyle.     1    

Start small

One of the reasons exercise programs fail is that we bite off more than we can chew. Instead of telling yourself you’re going to exercise today for an hour, tell yourself you’re going to exercise for five minutes.     2    

Break your exercise into parts.

No time for 30 minutes of exercise? No problem. Do three bouts (一回) of 10 minutes, or six bouts of five minutes each.    3     Just keep a running table of how many minutes you exercise each day to ensure you’re getting the minimum you desire.

    4    

Devices such as Fitbit activity trackers (跟踪系统) turn exercise into a game of sorts. Each day, you can measure how many steps you’ve taken. Many people find this attractive to their competitive spirits, and they and they take great pains to meet their goals. The technology is there, and it’s very affordable.

Exercise with someone else.

    5     You don’t want to let him or her down, even if you’re feeling like you’d rather not work out. Find someone and start moving. You’ll be able to inspire one another and celebrate your success.

A．Use technology to help.

B．Always stay active with exercise.

C．Yes, just five minutes and get up to walk around.

D．Here are four steps to help you do it effectively.

E．You’ll still get the same time, no matter how you break it down.

F．High-tech products are becoming popular with many young people.

G．It’s much more difficult to say “no” to exercise when you have an exercise partner.

4 . Benefits of Sports

Taking exercise is a physical, mental and social adventure. It’s a great way for children to take a break from study and release extra energy. It also helps them lead fuller and happier lives as regular sports have proven to improve general well-being.

    1     Regardless of your fitness level when you start playing sports, you’ll notice an increase in your overall fitness once you take part. Nearly every sport requires physical activity and the skills needed to be competitive. Basketball players focus on strength training.     2     The training process helps encourage physical fitness and performances in competitions.

    3     Playing sports contributes to mental health, helping to increase confidence and self-worth. A pat on the back, high-five from a teammate, or handshake after a match really raises a child’s confidence. Words of praise and encouragement from the coach, parents and other players raise the self-worth.     4     So after a game, it’s a better idea to ask “Did you enjoy the game?” rather than “Did you win?”

Children who participate in sports might also benefit from the social aspect, feeling part of a group, building up leadership and responsibility.     5     Teamwork demands both being dependable as a teammate and learning to rely on your teammates to achieve a positive outcome. Teamwork will raise your responsibility and give you an opportunity to be a leader.

There is no shortage of reasons to find a sport to take part in. Are you ready to go? Pick one and get moving!

A．It’s not just your body that benefits from sports.

B．Therefore, playing sports is going to make you more fit.

C．Football players work on speed while track athletes train through longer runs.

D．Among these, learning how to work as a team is the most important advantage.

E．But remember, a child’s self-worth should not be judged by victory or loss.

F．If you play group sports, you’ll be part of a team that takes direction from a coach.

G．The physical benefits of doing sports are probably the most obvious.

5 . Race walking shares many fitness benefits with running, research shows, while most likely contributing to fewer injuries. It does, however, have its own problem.

Race walkers are conditioned athletes. The longest track and field event at the Summer Olympics is the 50-kilometer race walk, which is about five miles longer than the marathon. But the sport’s rules require that a race walker’s knees stay straight through most of the leg swing and one foot remain in contact (接触) with the ground at all times. It’s this strange form that makes race walking such an attractive activity, however, says Jaclyn Norberg, an assistant professor of exercise science at Salem State University in Salem, Mass.

Like running, race walking is physically demanding, she says, According to most calculations, race walkers moving at a pace of six miles per hour would burn about 800 calories(卡路里) per hour, which is approximately twice as many as they would burn walking, although fewer than running, which would probably burn about 1,000 or more calories per hour.

However, race walking does not pound the body as much as running does, Dr. Norberg says. According to her research, runners hit the ground with as much as four times their body weight per step, while race walkers, who do not leave the ground, create only about 1.4 times their body weight with each step.

As a result, she says, some of the injuries associated with running, such as runner’s knee, are uncommon among race walkers. But the sport’s strange form does place considerable stress on the ankles and hips, so people with a history of such injuries might want to be cautious in adopting the sport. In fact, anyone wishing to try race walking should probably first consult a coach or experienced racer to learn proper technique, she says. It takes some practice.

1. Why are race walkers conditioned athletes?

A．They must run long distances.

B．They are qualified for the marathon.

C．They have to follow special rules.

D．They are good at swinging their legs.

2. What advantage does race walking have over running?

A．It’s more popular at the Olympics.

B．It’s less challenging physically.

C．It’s more effective in body building.

D．It’s less likely to cause knee injuries.

3. What is Dr. Norberg’s suggestion for someone trying race walking?

A．Getting experts’ opinions.

B．Having a medical checkup.

C．Hiring an experienced coach.

D．Doing regular exercises.

4. Which word best describes the author’s attitude to race walking?

A．Skeptical.	B．Objective.
C．Tolerant.	D．Conservative.

6 . Sports can help you keep fit and get in touch with nature. However, whether you are on the mountains, in the waves, or on the grassland, you should be aware that your sport of choice might have great influence on the environment.

Some sports are resource-hungry. Golf, as you may know, eats up not only large areas of countryside, but also tons of water. Besides, all sorts of chemicals and huge amounts of energy are used to keep its courses （球场） in good condition. This causes major environmental effects. For example, in the dry regions of Portugal and Spain, golf is often held responsible for serious water shortage in some local areas.

There are many environment-friendly sports. Power walking is one of them that you could take up today. You don’t need any special equipment except a good pair of shoes; and you don’t have to worry about resources and your purse. Simple and free, power walking can also keep you fit. If you walk regularly, it will be good for your heart and bones. Experts say that 20 minutes of power walking daily can make you feel less anxious, sleep well and have better weight control.

Whatever sport you take up, you can make it greener by using environment-friendly equipment and buying products made from recycled materials. But the final goal should be “green gyms”. They are better replacements for traditional health clubs and modern sports centers. Members of green gyms play sports outdoors, in the countryside or other open spaces. There is no special requirement for you to start your membership. And best of all, it’s free.

1. Which of the following is the author most probably in favor of?

A．Cycling around a lake.

B．Motor racing in the desert.

C．Playing basketball in a gym.

D．Swimming in a sports center.

2. What do we know about golf from the passage?

A．It is popular in Portugal and Spain.

B．It causes water shortages around the world.

C．It pollutes the earth with chemicals and wastes.

D．It needs water and electricity to keep its courses green.

3. The author uses power walking as an example mainly because _________.

A．it is an outdoor sport

B．it improves our health

C．it uses fewer resources

D．it is recommended by experts

4. The author writes the passage to _________.

A．show us the function of major sports

B．encourage us to go in for green sports

C．discuss the major influence of popular sports

D．introduce different types of environment-friendly sports

7 . If you are already making the time to exercise, it is good indeed! With such busy lives, it can be hard to try and find the time to work out.     1     Working out in the morning provides additional benefits beyond being physically fit.

Your productivity is improved. Exercising makes you more awake and ready to handle whatever is ahead of you for the day.     2    

Your metabolism(新陈代谢) gets a head start.     3     If you work out in the mornings, then you will be getting the calorie(卡路里) burning benefits for the whole day, not in your sleep.

    4     Studies found that people who woke up early for exercise slept better than those who exercised in the evening. Exercise energizes you, so it is more difficult to relax and have a peaceful sleep when you are very excited.

    5     If you work out bright and early in the morning, you will be more likely to stick to healthy food choices throughout the day. Who would want to ruin their good workout by eating junk food? You will want to continue to focus on positive choices.

There are a lot of benefits to working out, especially in the mornings. Set your alarm clock an hour early and push yourself to work out! You will feel energized all day long.

A．You will stick to your diet.

B．Your quality of sleep improves.

C．You prefer healthy food to fast food.

D．There is no reason you should exercise in the morning.

E．You can keep your head clear for 4-10 hours after exercise.

F．After you exercise, you continue to burn calories throughout the day.

G．If you are planning to do exercise regularly, or you’re doing it now, then listen up!